“Blueberry Pancakes”

March 20, 2017

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 rounds

100 meter run

5 x-band steps each way

5 jump squats

20′ crab walk

5 strict pull-ups

Front Squat (5 reps 3 sets 75%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

7 power snatches 95/65

5 overhead squats 95/65

3 ring muscle ups

immediately into

Metcon (AMRAP – Reps)

AMRAP 5

barfacing burpees over the bar

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